APPLE & GINGER MUFFINS (paleo, gluten, grain & sugar free)

IMG_9793This recipe might be a little tart for those of you with a sweet tooth, but please give it a try. I think the sweetness from the apples is more than enough, and if you work on cutting down your sugar intake, I promise you will too with time!

I understand sugar addiction intimately after eating copious amounts of it throughout my life. In recent years I have learnt how to reduce it, and now don’t miss it at all, especially given the number of delicious and healthy recipes out there. I also feel much better mentally, physically and emotionally without it.

I believe everyone should be very careful when it comes to sugar consumption. Parents are in a powerful position to help break the “sugar = treat” cycle. Children are a blank canvas, they don’t associate sugar with happiness like us, unless we train them to. To understand more on sugar, take a read at my previous blog on it here.

My favourite way to serve these muffins is straight out of the oven, cut in half with a good dollop of butter.


Ingredients (makes around 8 small muffins)

  • 2 organic/spray-free apples grated
  • 2 organic eggs
  • 4 TBSP coconut oil OR butter OR ghee
  • 2 TBSP almond butter (or just add more coconut oil)
  • 2 TBSP of fresh grated ginger OR 1 TBSP ground ginger
  • 4 TBSP cup of desiccated coconut
  • 4 TBSP of coconut flour OR double the amount of almond flour
  • 1/2 tsp baking soda
  • pinch of salt
  • dash of apple cider vinegar (optional, just helps the texture)



Set the oven to 160 deg C

Whisk the wet ingredients together

Fold in the dry ingredientsm being careful not to over-mix

Spoon the mixture into muffin cups

Bake for 15-20 minutes (until they spring back on touch)




Be at Buckley’s is back by popular demand! Find the fabulous new menu below for the next Tasha/Be and Mr. Buckley’s collaborative night!

Be At Buckley’s is a one-night, monthly dining event with a three-course menu that emphasizes the importance of eating seasonal, local and organic produce that is served in a modern and healthful manner.

Once agin the menu is curated by myself, and masterfully prepared by head chef Daryll Wilson. Expect organic grass-fed meats, wild fish, organic vegetables, fresh salads and inventive desserts that are free from refined sugars, pasteurised dairy and grains.


As I’m sure you all know, I’m extremely passionate about this healthful and healing way of eating, and have seen first-hand the amazingly positive effects it has had on myself and numerous clients.

If you suffer with food allergies, or often leave a meal out feeling bloated/wired/tired, or feel ratty the following day, then this night is a must. Of course for those already super fit, healthy and well, your bellies will simply love our nutrient dense, organic, local and seasonal fare!

Bookings: Mr. Buckley’s 020 3664 0033

277 Hackney Rd, London E2 8NA, United Kingdom

Press Enquiries:

In keeping with the grain-free, pre-industrial or paleolithic influence of the Be At Buckley’s menu, I wanted to highlight an earlier post of mine on the benefits of this way of eating. Get the full scoop, and if you’re not already eating this way, try slowly incorporating aspects of it into your everyday diet: LET FOOD BE THY MEDICINE

SEA SALT ALMOND & COCONUT FUDGE (gluten, grain & dairy free, vegan)



Not only is this fudge so satisfying and easy to make, it’s also free from the usual nasty artery-clogging trans-fats and insulin driving refined sugars that lace ordinary fudge. It’s also a great energy booster as the sweetness of the honey is slow to hit your blood stream thanks to the uber healthy coconut oil. I find almond and vanilla to be sweet so I only use 1 TBSP of honey – the pinch of salt brings out the sweetness too – another handy trick to reduce your sugar intake!

And please, never fear good quality natural fats – the body much prefers to burn fat for fuel over sugar which burns far too quickly and leaves us needing to eat snacks between meals. Eating three meals heavy in fat and vegetables and moderate in protein will see you right! Feel free to punctuate your meal with a couple of pieces of this yummy fudge – this is one sure way to satiate your hunger for the next five or so hours!


  • 1/2 cup coconut oil
  • 1/2 cup almond butter
  • 1/2 cup desiccated coconut (optional)
  • 1 tsp vanilla
  • 2-3 TBSP raw honey
  • A good pinch of sea salt
  • 1/4 cup of dark chocolate chips (optional) I use 100% raw cacao chocolate and break it up into pieces



Mix the coconut oil, almond butter, vanilla, honey and salt together until well combined (you may need to melt them on the stove on a very low heat if the coconut oil is particularly hard)

Add the desiccated coconut and mix well

Add the chocolate chips and mix lightly

Press the mixture firmly into a paper lined tin

Refrigerate until hardened

Cut into squares and consume!




CARROT, GINGER & ORANGE SLICE (gluten, grain & sugar free)


Hello all – I’ve been in New Zealand enjoying some family and vacation time, which is why things have been a little quiet on the blog-front in the last couple weeks. I hope everyone, whether in warm or wintry climes, has been well!

Here’s a delicious recipe I made whilst at home that is perfectly sweetened with the natural sugars of orange, carrot and a small amount of raw honey. Remember the importance of reducing your sugar intake! It may feel tricky at first, but expect less cravings, irritability and weight-gain, and more stabilized moods, better sleeps and an overall more positive outlook. Read more in my sugar blog here.


  • 1/2 cup coconut oil / butter / ghee
  • 2 TBSP raw honey
  • 2 TBSP water
  • the juice of one orange
  • the zest of an orange or 2 tsp or orange oil
  • 1 TBSP ginger powder
  • 1 TBSP cinnamon
  • 2 large carrots grated
  • 4 eggs
  • 3/4 cup of coconut flour OR 1 1/2 cups of almond flour
  • 1 tsp baking soda


In a saucepan gently melt down and mix together the oil, honey, water, orange juice and zest/oil.

Grate the carrots into a bowl and add the ginger, cinnamon and eggs. Add the saucepan contents, stir and then hand whisk for a couple of minutes.

Fold in the flour and baking soda.

Pour the mixture into a square tin roughly

Bake on 160 deg celsius for 45 minutes or until the slice springs back on touch




Recipe: SWEET POTATO SMOOTHIE (vegan, refined-sugar free)


I know I go on and on about the importance of reducing your sugar intake, but it really is my number one take-out-of-your-diet ingredient. Because sugar is so utterly addictive (and pervasive) it’s certainly not easy, but once you reduce your intake  you’ll feel so much better and really notice the difference. Expect less cravings, irritability and weight-gain, and more stabilized moods, better sleeps and an overall more positive outlook. Read more in my sugar blog here.

For those out there who are already refined sugar-free, you’re probably aware of the benefits of also reducing the amount of natural sugars like fruit, dried fruit, coconut sugar, maple syrup and honey in your diets too. WHAT?! Now fruit is bad for you? Well no, it’s not bad if you have one piece of fruit a day or every other day. However, consuming bowls full of fruit, fruit smoothies, raw vegan desserts or paleo chocolate cakes made with organic coconut sugar every day is still a burden on your system. These foods are treats, and shouldn’t be a daily part of your diet.

WHY? Because natural sugars contain fructose which all have  to be digested by the liver. This can be problematic because:

1) Our livers are already burdened with having to process environmental pollutants, caused by all manner of factors including: heavy traffic, electronic equipment, poor quality food and stress. Eliminating stress hormones is a BIG job for the liver!

2) Our body cannot register when we’ve had a sufficient amount of fructose. We know when to stop with fat, protein and salt, but with fructose we have no barometer – our warning bells only start ringing once it’s too late and we are suffering from the likes of candida, diabetes, hormone irregularities, mood disorders and so on.

So – here is a very healthy but super tasty recipe to ease you out of sugar cravings, and to help reset the reward systems in your brain!


  • ½ cup sweet potato, cooked and mashed (no skin)
  • 1 cup raw almond or coconut milk
  • ¼ cup water
  • 1 TBSP coconut cream or almond butter
  • 2 ice cubes
  • 1 TBSP cacao powder
  • Dash of cinnamon and/or vanilla


Place all ingredients into a blender until smooth

Pour into a glass and enjoy!

If you are struggling with the lack of sweetness then you can add either of the following:

  • 1/2 banana (keep chopped up banana pieces in the freezer as when blended they become deliciously creamy!)
  • 2 tsp raw local honey
  • 2 dates



I had never been a huge fan of cauliflower, but when I took grains out of my diet I was forced to become a little more experimental with my vegetables. The firm texture and mild flavour of cauliflower make it a surprisingly versatile vegetable that can be substituted for grains in a number of ways. I’ve posted my cauliflower pizza base recipe before (which is delicious!) and this cauliflower popcorn is just as yummy and even easier to prepare.

Why cauliflower popcorn is a far better choice than popcorn made from corn

  • Corn has a very high glycemic count – this high sugar and starch count can pretty much guarantee you will crave sugar after eating it
  • Cauliflower is super low in starch and sugar, so will in no way upset your sugar and insulin levels
  • Corn is a grain and so contains phytic acid – this acid can chelate certain minerals in the gut and prevent your absorption of them.
  • Cauliflower is a vegetable so it is much easier to digest and assimilate, especially when it is cooked
  • Corn is one of the most highly genetically modified plants on the planet – GMOs require huge amounts of herbicides, pesticides and fungicides, all which are utterly toxic to humans and to our environment
  • Cauliflower, especially if you choose organic, is far less likely to have been sprayed with multiple poisons



  • 1 head of cauliflower
  • 3 TBSP coconut oil/ghee/butter
  • 1/2 tsp salt
  • Optional flavours – chilli / cumin seeds / turmeric / garlic / honey



Preheat the oven to 200°C

Line an oven tray with non toxic baking paper



Cut or break the cauliflower into bite size chunks then wash and thoroughly dry them

Massage the oil, salt and any flavouring of your choice into the cauliflower

Line the cauliflower pieces onto the prepared baking tray

Bake for around 15-20 minutes

Consume and enjoy!

Recipe: HOT CROSS BUNS (gluten, grain & dairy free)


Tis the season: indulge in this delicious paleo-friendly recipe for hot cross buns this Easter. Free from gut-irritating gluten grains, artery hardening hydrogenated vegetable oils and the mind twisting sugar! These were a total hit with many readers last year so I’m re-posting! Enjoy!



3 cups of ground almonds or 2 cups of ground almonds and 1/2 cup of coconut flour

1/2 tsp baking soda

1 pinch of Himalayan or sea salt

1/4 cup of coconut oil (melted)

2 tbsp honey – ideally raw or locally produced

zest of 1-2 oranges (depending on how much you like that citrus zing!)

1/2 tsp of vanilla essence

2 organic eggs

1 tsp cinnamon

80g of dried cranberries or barberries or sultanas (make sure they are 100% berries with no vegetable oils!)

25-50g or dark organic chocolate (no less than 85% cocoa!)


Preheat oven to 160C

Combine all ingredients and mix well

Roll into small bun shapes – about 14 small portions and place on a lined baking tray

Bake for 20-30 minutes, or until golden

Melt some dark chocolate and paint on the crosses!

Happy Easter!

BEEF SIRLOIN & SWEET POTATO SALSA (paleo, gluten, grain, dairy free)


This is another easy and beautifully nutritious meal that is ideal for seasonal change. Great to cook a bit extra to have for lunch the following day too! If you are coming into Spring and feel like a cleanse then I would suggest omitting the steak or making this an early evening meal so you have plenty of time to digest before bed.

Ingredients (serves two):

  • 2 sirloin steaks (grass-fed, organic)
  • 2 sweet potatoes
  • 2 cloves garlic
  • 4/5 mushrooms
  • 4/5 tomatoes / 3/4c tomato puree
  • pinch chilli powder
  • 1 tsp cider vinegar
  • bunch coriander
  • salt and pepper

Lettuce baskets:

  • 4 cos lettuce leaves
  • 1 diced tomato
  • 1 diced avocado
  • 2 tsp sauerkraut

Bake sweet potatoes in oven at 170C until soft

In a pot, add a tsp coconut oil/ butter and fry the garlic and chopped mushrooms well until soft. Add the tomatoes and simmer for 5 mins then add chili, vinegar, salt and pepper and lastly chopped coriander

Pan-fry the sirloins to your desired level

Remove cooked sweet potatoes from the oven. Cut in half, scoop out a spoonful from each and add this to the salsa mix, stirring through. Fill sweet potatoes with salsa

Assemble the cos lettuce leaves with diced tomato, avocado, sauerkraut

Plate the sirloin and serve!

Recipe: SQUASH TOAST WITH ALMOND BUTTER, COCONUT & FRESH BERRIES (gluten, grain, dairy & sugar free, vegan)


This is such a yummy healthy breakfast or dessert! Quick to prepare and cook, so no reason to choose cheap, nasty, sugar-laden breakfast cereals or prepackaged puddings over this delight!

You can choose winter or summer squash as both are loaded with vitamin C & A, and have a small impact on your blood sugar. Furthermore, cooking the squash in the stable fat options below means the already low starches and sugars are taken slowly into the bloodstream. The reason I’ve chosen to cook the squash in either coconut oil, butter or ghee instead of vegetable oils or margarine spreads is that heating unstable vegetable oils causes havoc on our systems. Not only do oils such as corn, soy, safflower, sunflower and canola increase the likelihood of having fat stored on your body, but they also stimulate an inflammatory response in the body (water retention, painful and stiff joints, thickened arteries, etc). In addition, remember while olive oil is a brilliant vegetable oil, you must avoid using when cooking with high temperatures – stick with the suggestions I’ve listed below:


Ingredients (serves 1):

1/4 squash (the end without the seeds)

1 TBSP almond butter

1 TBSP coconut oil / ghee /butter

3 TBSP desiccated coconut

handful of blueberries

Pinch of pink salt


Preheat two pans (one small, one large) on a low heat or if you’re grilling switch the grill on to 180 deg


Thinly slice into the top end of the squash, as if you were cutting a loaf of bread. Cut as many slices as you feel hungry for (I usually cut around 4 pieces that are around 1/2cm thick).

To the small pan add the desiccated coconut and stirring occasionally toast this for the duration of time you’re frying the squash.

Spread coconut oil on both sides of the squash pieces.

 To the large pan add the squash pieces and turn the heat up to a high medium (or place under the squash pieces under the  oven grill). Fry (or grill) for 5 minutes, then flip the squash pieces over and toast the other side.

Plate the squash toast,  spread generously with almond butter and add a pinch of salt. Then to finish, dress with the toasted desiccated coconut and  blueberries.



A quicker version – pre-cook the squash in hot water for a couple of minutes then pan-fry on a high heat for 2 minutes on each side. Keep the desiccated coconut un-toasted.

A more filling version – substitute berries for sliced banana

A more decadent version – serve with raw cream, coconut cream or yoghurt.

For the carnivores – add 2 rashers of bacon chopped into small pieces and fried until crispy (this is delicious!)